healthy family meal prep for the week

Step inside my kitchen for a healthy, family, meal prep session! I meal prep every single weekend, and I have done this for over 4 years now! The video below is just a fun and realistic depiction of how that process goes in our household.

When I first got started with meal prepping, I found it immensely helpful to watch what other people did, and how it worked for them. I tried different styles, plans and methods to find what worked for me and my family!

You will find everything you need to know in the video; the menu, the ingredients, the strategizing, the multi-tasking, the boredom dancing, the baby cameos, and of course some extremely fast-motion chopping and cooking in between.

via GIPHY

Recipes are written out below, and the serving size is 5 meals, for 1 person, for the week. If it is just you, follow as-is, and if you are making more for your partner or family, multiply as needed.

Since I am NOT currently tracking calories or macros, I double some things and triple others, as I see fit. I know the food will usually get eaten between all of us, so I tend to use the recipes more as guidelines so I can add ingredients that I may already have, and stretch things where I want.

What’s on the menu?

• Breakfast: Make- Ahead Breakfast Burritos – these guys keep and reheat surprisingly well throughout the week, and are stuffed with eggs, egg whites, turkey bacon, (you can use regular bacon), cheese, and avocado. Use your choice off tortillas and top with your favorite salsa or hot sauce
• Lunch: Chicken And Veggie Bowls With Thai Peanut Sauce – Creamy, salty, peanut sauce is tossed with healthy rice noodles for the base of these bowls. Top with Sriratcha sautéed chicken and crispy, barely stir-fried veggies for an incredible burst of flavors, crunch, and protein.
• Dinner: Marinated Steak, Rosemary Potatoes, and Lemon Asparagus – The marinade MAKES this dish. Get yourself a decent steak and it will taste fresh and flavorful all week long. I added sautéed mushrooms to this because I love steak and mushrooms together! Simple ingredients and flavors make this dish delicious, comforting, and nutrient-dense.
  

Watch our weekend meal prep here!

I hope this is helpful to you on your meal prep journey whether you’re just giving it a try or you’re a seasoned pro!

Let me know in the comments if you meal prep, and how you like to do it!

Make Ahead Breakfast Burritos

5 Servings
Nutrition Facts Per Burrito:
Calories: 352
Fat: 19 g
Carbohydrates: 16 g
Protein: 38 g

Ingredients:
• 10 strips turkey bacon
• 4 eggs
• ¾ cup egg whites
• Salt and pepper
• 5 (8-inch) low carb tortillas
• 3/4 cup shredded sharp cheddar cheese
• 1 large avocado (cut into strips)
• Salsa

Instructions:
1. Whisk together the eggs and egg whites until fully blended. Pour into a pan and scramble with salt and pepper to taste. Egg whites tend to carry more water, so allow eggs to cool on paper towels in order to remove some moisture.
2. Cook the bacon to desired level of crispness and place on paper towels to drain.
3. Assemble burritos. Lay out 5 tortillas and distribute bacon, eggs, cheese and avocado evenly between them.
4. Roll the burritos and wrap in cling wrap or parchment paper for easy reheating.
5. Place salsa in separate containers or jello shot cups with lids to enjoy with the burrito as you eat it!

Chicken and Veggie Bowls with Thai peanut sauce

5 Servings
Nutrition Facts Per Serving:
Calories: 440
Fat: 13 g
Carbohydrates: 54 g
Protein: 27 g

Ingredients:
2 tbsp olive oil
1.5 lbs chicken breasts, diced into 1-inch cubes
1 package rice noodles (16oz)
1.5 tbsp soy sauce
1.5 tsp Sriracha
1.5 cups red cabbage, sliced
1.5 cups red peppers, sliced
1.5 cups carrot matchsticks, sliced

Peanut Sauce
2/3 cup peanut butter
2 tbsp soy sauce or aminos
2 tbsp lime juice
2 tbsp honey
2 tsp dried ginger
1/2 cup water

Instructions:
1. Preheat olive oil over med-high heat. Add chicken and saute for 7-8 minutes until browned. Add
soy sauce and Sriracha and cook another 3-4 minutes until chicken is fully cooked. Remove chicken, but keep the pan for veggies.
2. While chicken is cooking, boil water and cook rice noodles according to the directions on package.
3. Mix ingredients for peanut sauce together with a whisk, saving water for the end. Add water, little by little, whisking as you go to combine. Add to the cooked and drained noodles, stirring gently to coat.
4. Prepare veggies and gently sauté in the pan leftover from the chicken until bright with color, but still crisp.
5. Assemble bowls. Divide noodles, chicken and veggies evenly between 5 containers and seal well.
6. Top with extra soy sauce, if desired.

Marinated Steak and mushrooms, rosemary potatoes and Lemon asparagus

5 servings
Nutrition Facts Per Serving:
Calories: 484
Fat: 24 g
Carbohydrates: 32 g
Protein: 36 g

Ingredients:
Marinated steak:
• 1.5 lb. tri-tip steak
• 1.5 Tbsp Olive oil
• 3 Tbsp Soy sauce
• 3 Tbsp Worcestershire sauce
• 3 Tbsp balsamic vinegar
• 2 tsp dijon mustard
• ¾ tsp garlic powder
• ¾ tsp onion powder
• ¾ tsp black pepper
• ½ tsp salt
Rosemary potatoes:
• 1.5 lb. baby potatoes halved
• 1.5 Tbsp Olive oil
• ¼ tsp dried rosemary
• ¼ tsp black pepper
• ¼ tsp salt
Lemon asparagus:
• 1.5 lb. fresh asparagus, trimmed
• 1 Tbsp olive oil
• ¼ tsp black pepper
• ¼ tsp salt optional
• Lemon juice
Sautéed Mushrooms:
• 8 oz baby Bella or white sliced mushrooms
• 2 Tbsp olive oil
• 1 Tbsp white wine
• 3/4 tsp dried thyme
• salt and pepper to taste

Instructions
For the steak:
1. Combine ingredients for steak marinade. Add steaks, cover, and marinate for half an hour to several hours.
2. Grill steaks or cook on cast iron skillet over medium-high heat to desired temperature.

For the potatoes:
1. Preheat oven to 400 degrees F.
2. Wash baby potatoes and halve or quarter. Toss with oil and spices and place on a large baking sheet in one, single layer. Roast, checking often and stirring once, for 30-40 minutes

For the asparagus:
1. Preheat oven to 400 degrees F.
2. Wash and trim asparagus and toss with oil, pepper, and salt.
3. Spread out asparagus on a large baking sheet and roast for 8-12 minutes. (Personally, I like my asparagus a little more crispy, and I take the reheating process into consideration as well. Feel free to cook more or less to your tastes, but I err on the less cooked side.)
4. Remove from oven and drizzle with lemon juice.

For the mushrooms:
1. Wash mushrooms and heal olive oil in a skillet over medium heat.
2. Add all ingredients and sauté for 8-10 minutes or until mushrooms are tender.

Divide steak, potatoes, and asparagus evenly between 5 meal prep containers. Enjoy!